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CrossFit Programme August 25th – 31st

Posted 24th August 2025 by Anthony Waller

 

 

Fourth CrossFit Cycle 2025  

 

Week 5 

 

The pain you feel today will show itself as strength tomorrow.

Exercise should be regarded as tribute to the heart.

Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.

 

See you at work.

 

Monday – Back Squat + Snatch

Tuesday – Push & Pull + Clean & Jerk

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Bench Press + Handstands 

Saturday – Deadlift

Sunday – Sunday Service 

 

Monday 

 

A. Back Squat – 5/3/1

 

B1. Reverse Drop Lunges w/ DB x 8-10 e.s

B2. Banded KB Deadlift x 8-10

 

C. Snatch – Pull + Power + OHS ( 1 + 2 + 1 )

 

Today’s Workout: 

 

KBS x 12 

KB Goblet Squat x 8 

Burpee Pull Up x 4 

 

Tuesday 

 

A1. Half Kneeling Filly Press w/ KB & DB 6-8 e.s

A2. Strict Chin Up x 6-8

A3. Flat DB Alt Iso Press x 12 Total

A4. Pendlay Row x 6-8 + Banded Reverse Curl ISO x 20 sec

 

B. Clean & Jerk – Pull + Power + Push Jerk ( 1 + 2 + 1 )

 

Today’s Workout: 

 

P1. 

 

Alt DB Snatch x 12 Total @ 22.5/15kg 

Box Jumps x 6 

 

P2. 

 

Cals x 12/15 

 

Wednesday – Conditioning 

 

WOD 1 

 

Deadlift x 50 

Wall Balls x 40 

Deadlift x 50 

Wall Walks x 20 

Deadlift x 50 

Toes – Bar x 40 

 

@ 70/50kg 

 

WOD 2 

 

Power Clean x 5 @ 50/35kg 

Front Squat x 10 

Cals x 22-19-16-13-10

 

WOD 3 

 

Weighted Sit Up x 100 @ 10/15kg 

 

Thursday 

 

Friday 

 

A1. Bench Press – 5/3/1

A2. Reverse Grip Bent Over Row x 10

A3. EZ Bar 21s’

 

B1. Dips x 6-8

B2. Turkish Sit Up w/ KB x 8 e.s

B3. Handstand ~ Hand Release/Walking Drills

 

Today’s Workout: 

 

Back Squat x 9 @ 70/45kg 

Dual DB Clean & Press x 6 @ 17.5/12.5kg 

Dual DB Devils Press x 3 

 

Saturday 

 

A1. Podium Deadlift – 5/3/1

A2. Ring Push Up x 10

 

B1. Poliquin Lateral Raises x 8-10

B2. Reverse Bicep Curl x 10-15

B3. Aleknas x 8-10

 

Today’s Workout:

 

Waller Special

 

Sunday – Service 

Workout no 1

6 rounds each in a YGIG format

Snatchx3

Power clean x6

Workout no 2

5 rounds 3min work 1min rest

Kcals x17/21

Wall balls x21

Burpee pull ups x ME in time remaining

Workout no3

Suitcase carry left 100mtrs

Box step ups x24

Suitcase carry right 100mtrs

T2B x12-18